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Sprint
Tempo and Sprints
Twenty minutes at tempo, then six 10-second sprints.
- Duration
- 55 min
- TSS
- 65
- IF
- 0.84
- Difficulty
- Moderate
- Steps
- 18
Power profile
FTP 100%
200%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 20:00 | 80% |
| 5 | Recovery | 30:00 | 5:00 | 55% |
| 6 | Work | 35:00 | 0:10 | 200% |
| 7 | Recovery | 35:10 | 1:50 | 55% |
| 8 | Work | 37:00 | 0:10 | 200% |
| 9 | Recovery | 37:10 | 1:50 | 55% |
| 10 | Work | 39:00 | 0:10 | 200% |
| 11 | Recovery | 39:10 | 1:50 | 55% |
| 12 | Work | 41:00 | 0:10 | 200% |
| 13 | Recovery | 41:10 | 1:50 | 55% |
| 14 | Work | 43:00 | 0:10 | 200% |
| 15 | Recovery | 43:10 | 1:50 | 55% |
| 16 | Work | 45:00 | 0:10 | 200% |
| 17 | Recovery | 45:10 | 1:50 | 55% |
| 18 | Cool-down | 47:00 | 8:00 | 60 → 40% |